Understanding and Managing Fear of Layoffs
By Dr. Colette Brooks, Pathways Family and Community Services, Stafford
How Layoff Fear Shows Up in Clients
Layoff fear rarely presents as “fear of layoffs.” Instead, it may appear as insomnia, jaw pain, or conflict in a relationship. A common example is waking up at 3 a.m. and running through possible layoff scenarios, only to struggle with focus at work the next morning.
Compulsive checking is also common. Clients may check Slack and email after hours, read too much into a manager’s brief response, or repeatedly refresh workplace discussion boards and layoff trackers. At home, this anxiety can lead to irritability, such as snapping at a partner or children over something minor. The resulting guilt can fuel even more rumination.
The physical effects may include clenched jaws, stomach problems, and tension headaches. At work, clients often respond in one of two ways: some overwork to prove that they are indispensable, answering messages late into the night; others quietly disengage as a defense mechanism, thinking, “If I care less, it will hurt less.” Both responses can be expressions of fear.
When Ordinary Worry Warrants Professional Support
The key considerations are duration and impairment. Worrying about job security is normal, but worry that has taken over a person’s life for weeks, affecting sleep, appetite, relationships, or work performance, is no longer ordinary worry.
One of the clearest signals is when familiar coping strategies stop working. Checking for updates no longer provides relief, reassurance from a partner no longer helps, and the dread continues through weekends or vacations. At that point, the concern may be less about gathering information and more about the nervous system remaining in a state of alarm.
Identity language can provide another important clue. “What if I lose my income?” reflects a practical fear. “Who am I without this title?” points to a deeper identity crisis that may require therapy rather than only financial planning.
A useful rule of thumb is this: if worry is making decisions on a person’s behalf, leading them to give up rest, cancel plans, or avoid joy, it may be time to talk with a professional.
Practical Strategies for Coping With Uncertainty
- Contain the Worry
Rumination can expand to fill every available hour. One strategy is to schedule a daily “worry window”: 15 minutes devoted to worrying intentionally, followed by closing the subject for the day. Keeping the phone outside the bedroom can also help; repeatedly checking workplace discussion boards late at night is unlikely to provide relief.
- Separate Signals From Noise
Create two lists: one for what can be controlled, such as work output, professional connections, and savings, and another for what cannot be controlled, such as a reorganization plan or an earnings call. Anxiety often remains focused on the second list. Limiting attention to it during the scheduled worry window can help contain that anxiety.
- Turn Fear Into Preparedness
Updating a résumé and LinkedIn profile can transform helplessness into a sense of agency. This does not mean that a layoff is happening; it means preparing in advance. Knowing the length of one’s financial runway on a monthly basis can also reduce the anxiety created by uncertainty.
- Protect Your Off-Switch
Real evenings, weekends, movement, and sleep are essential. Uncertainty cannot be overcome by working harder, but rest can make it more manageable.
Therapist Versus Career Coach; Who To Lean On for Support
Who should you reach out to in order to help you navigate these turbulent times? Many people find themselves leaning towards either a career coach, or a therapist. A career coach focuses on what comes next, including positioning, résumé development, networking, and negotiation strategy while a therapist focuses on who a person is while waiting, including anxiety, sleep, identity, and grief if a layoff occurs.
These roles are complementary rather than competing, but the order may matter. If someone is not sleeping and is snapping at family members, revising a résumé will not resolve the dread that appears at 3 a.m. In that situation, therapy may come first, followed by career coaching when the person’s nervous system is steady enough to make use of it.
Think of it this way: a coach helps a person run the race while a therapist helps the person stop running from themselves.
If you are currently going through layoffs, or simply the anxiety of potentially being impacted by them, reach out today! We are ready to help you find your peace again and prepare for the next stage in your career.
For more mental health resources and support, visit us at www.pathwaysfcs.com